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  6. Cocoa solids vs. Watercress

Cocoa solids vs. Watercress — In-Depth Nutrition Comparison

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What are the main differences between cocoa solids and watercress?

  • Cocoa solids are richer in copper, iron, manganese, fiber, magnesium, phosphorus, and zinc, yet watercress is richer in vitamin K, vitamin A, and vitamin C.
  • Cocoa solids' daily need coverage for copper is 412% higher.
  • Cocoa solids have 74 times more fiber than watercress. Cocoa solids have 37g of fiber, while watercress has 0.5g.

We used Cocoa, dry powder, unsweetened and Watercress, raw types in this comparison.

Infographic

Cocoa solids vs Watercress infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 356% 38% 134% 520% 1263% 186% 315% 2.7% 500% 78%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more MagnesiumMagnesium +2276.2%
Contains more PotassiumPotassium +361.8%
Contains more IronIron +6830%
Contains more CopperCopper +4819.5%
Contains more ZincZinc +6090.9%
Contains more PhosphorusPhosphorus +1123.3%
Contains less SodiumSodium -48.8%
Contains more ManganeseManganese +1472.5%
Contains more SeleniumSelenium +1488.9%
~equal in Calcium ~120mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2% 0% 20% 56% 41% 15% 27% 0% 6.3% 24% 6.5%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B2Vitamin B2 +100.8%
Contains more Vitamin B3Vitamin B3 +992.5%
Contains more FolateFolate +255.6%
Contains more CholineCholine +33.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +900%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin B5Vitamin B5 +22%
Contains more Vitamin KVitamin K +9900%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.129mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cocoa solids Watercress DV% diff.
Copper 3.788mg 0.077mg 412%
Vitamin K 2.5µg 250µg 206%
Iron 13.86mg 0.2mg 171%
Manganese 3.837mg 0.244mg 156%
Fiber 37g 0.5g 146%
Magnesium 499mg 21mg 114%
Phosphorus 734mg 60mg 96%
Zinc 6.81mg 0.11mg 61%
Caffeine 230mg 0mg 58%
Vitamin C 0mg 43mg 48%
Saturated fat 8.07g 0.027g 37%
Potassium 1524mg 330mg 35%
Protein 19.6g 2.3g 35%
Selenium 14.3µg 0.9µg 24%
Fats 13.7g 0.1g 21%
Carbs 57.9g 1.29g 19%
Vitamin A 0µg 160µg 18%
Vitamin B3 2.185mg 0.2mg 12%
Monounsaturated fat 4.57g 0.008g 11%
Calories 228kcal 11kcal 11%
Vitamin B2 0.241mg 0.12mg 9%
Vitamin E 0.1mg 1mg 6%
Folate 32µg 9µg 6%
Polyunsaturated fat 0.44g 0.035g 3%
Vitamin B6 0.118mg 0.129mg 1%
Calcium 128mg 120mg 1%
Sodium 21mg 41mg 1%
Vitamin B1 0.078mg 0.09mg 1%
Choline 12mg 9mg 1%
Vitamin B5 0.254mg 0.31mg 1%
Net carbs 20.9g 0.79g N/A
Sugar 1.75g 0.2g N/A
Tryptophan 0.293mg 0.03mg 0%
Threonine 0.776mg 0.133mg 0%
Isoleucine 0.76mg 0.093mg 0%
Leucine 1.189mg 0.166mg 0%
Lysine 0.983mg 0.134mg 0%
Methionine 0.202mg 0.02mg 0%
Phenylalanine 0.941mg 0.114mg 0%
Valine 1.177mg 0.137mg 0%
Histidine 0.339mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 14% 58% 3% 6%
Protein: 19.6 g
Fats: 13.7 g
Carbs: 57.9 g
Water: 3 g
Other: 5.8 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +752.2%
Contains more FatsFats +13600%
Contains more CarbsCarbs +4388.4%
Contains more OtherOther +383.3%
Contains more WaterWater +3070.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
62% 35% 3%
Saturated fat: Sat. Fat 8.07 g
Monounsaturated fat: Mono. Fat 4.57 g
Polyunsaturated fat: Poly. Fat 0.44 g
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +57025%
Contains more Poly. FatPolyunsaturated fat +1157.1%
Contains less Sat. FatSaturated fat -99.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cocoa solids - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169593/nutrients
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.